Category: Uncategorized

Strength.

pendlay row. 1,1,1,1,1

Conditioning.

Teams of 2

18min amrap

12 wall ball 10’/9′ 9/6kg

10 toes to bar

8 shoulder to overhead 75/45kg

Skill.

7 sets of high hang snatch + hang snatch.

Conditioning.

8min amrap

40 double unders

20 alternating kettlebell snatch 24/16kg

10 chest to bar

Strength.

12min work up to heavy 3 rep strict press.

Then.

1 x max effort push press at 3 rep strict press weight.

Conditioning.

10min amrap

6 front squat 80/50kg

9 lateral bar burpee

12 box jump 24/20

Team workout

12 days of Christmas WOD.

1. Hspu

2. Thrusters 60/40kg

3. Box jump 24/20

4. Pull up

5. Burpee

6. Toes to bar

7. Wall ball

8. Kettlebell swings 24/16kg

9. Hand release push up

10. Overhead lunge with plate 20/15kg

11. Hang power clean 60/40kg

12. Snatch 60/40kg

Strength.

pendlay row 3,3,3,3,3

Conditioning.

5rft

5 hang power snatch 60/40kg

5 ring muscle up

Strength.

Tempo strict pull up (3131)

4 x 5-7 reps

Conditioning.

1500m row

50 ground to overhead with plate 20/15kg

50 toes to bar

Strengths.

strict pull up. Tempo 3131

4 x 5-7 reps

Conditioning.

teams of 2/3

1500m row

50 ground to overhead with plate 20/15kg

50 toes to bar

Skill.

15min work up to 2rm hang cluster.

Conditioning.

10-9-8-7-6-5-4-3-2-1 thrusters 42.5/30kg

after each rd complete 30 double unders

Skill.

12min work up to heavy 3 rep push jerk (not max)

If push jerk is a goat then spend time working technique.

Conditioning.

12min amrap

4 handstand push up (strict preferably)

8 chest to bar

12 burpee box jump 24/20

Strength.

back squat every 2min

1 x 6 65%

1 x 4 75%

1 x 2 85%

1 x 2 90%

1 x 1 95%

rest 3min

then 1 rep every 3min for 6min at 101+%

Conditioning.

7min amrap of wall balls 10’/9′ 9/6kg

omem 5 deadlift at bodyweight